floFOCUS

Total Body Balance

warm up/POSITION

• mb clean progressions

primary balance (3 rounds)

• 10 each s/l touchdown
• 8 front foot elevated split squat
• 1- minute oh barbell hold

3×6: thruster (from floor) rpe 5

Clean from floor to front rack each set Smooth squat-to-press connection; no pause between movements.

10-min amrap

• 200m run
• 10 med ball cleans
• 15 db push press

Pump & Sweat

45-min running clock

BENCH PRESS — RPE DROP SET

• 6 @ RPE 6↓ reduce load
• 8 @ RPE 5-6↓ reduce load
• 10 @ RPE 5↓ reduce load
• Rest ~ 1:30-2:00 between sets

2 sets: 10 DB Chest Fly + 12 gorilla row + 12 Lateral Raise + 16 alt. bicep/hammer curl

amrap remainder of time

• 5 strict pull up
• 10 bench press
• 15 push ups
• 20/16 cal ski

PUSH/PULL (deload)

warm up/activation (2 sets)

• 10 banded goodmornings
• 10 banded mb hip thrust

deadlift

• 3×5 @ 55-60%

2-min rest between

for time : (16-min)

• 400m run
• 15 box jump overs
• 20 deadlift

floLEVELs:

• level 1 (135/85)
• level 2 (155/105)
• level 3 (185/125)

HYROX

4 rounds

• 400m run
• 2 sled pushes
• 20 sit ups
• 20/18 cal ski

FEAR THE FLO (Day 8)

TILL DEATH DO US PART

Bring Running Sneaker For This Partner Style Workout. THE FINAL DAY.

HAPPY HALLOWEEN

FEAR THE FLO (Day 7)

SQUAT GAME

There will be no running. Be ready to squat…. alot.